Comparing Nutrients in 1 kilogram Mulberries VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Mulberries	Tomato Puree	Recommended Dietary Allowance
Energy	15% 430kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	69% 89.8g	130g per day for Men 19-50 years
Sugars	112% 81g	66.6% 48.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	33% 24g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	50% 19g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	404% 364mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Tomato Puree	Recommended Dietary Allowance
Calcium	39% 390mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	231% 18.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	73.5% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Mulberries versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mulberries vs Tomato Puree:

• 1 kilogram of Mulberries has 1.3 times more Vitamin B2, 3.4 times more Vitamin C and 2.3 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 26 times more Vitamin A, 2.4 times more Vitamin B3, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Mulberries.
• Both Mulberries and Tomato Puree provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Mulberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Mulberries as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mulberries vs Tomato Puree:

• 1 kilogram of Mulberries has 2.2 times more Calcium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.8 times more Copper, 1.3 times more Magnesium, 2.3 times more Potassium and 3 times more Zinc than Raw Mulberries.
• Both Mulberries and Tomato Puree contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Mulberries lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Mulberries as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mulberries has 1.7 times more Sugars than Tomato Puree.
• Both Mulberries and Tomato Puree offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Mulberries as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.